Stage Circuits

This is probably the most
widely known variation of circuits. A number
of different exercises (such as press ups or
abdominal curls) are selected to form a set.
The athlete works through each of the different
exercises in order, doing each the required number
of times until they have completed one set. This
same set is then repeated a given number of times
to complete the circuits session.

There is always a rest of a few minutes between
each set and occasionally a smaller rest between
each individual exercise. So, for example, a
basic ‘Normal’ circuits session might be

20 Press Ups, followed by
30 Abdominal Curls, then
10 Squat Jumps

these three making up a set. This set may
then be repeated three times with a five minute
rest between each one.

Timed Station Circuits

This circuit format is often best used if
people want to train with others. It is a station
to station timed circuit, which means that
specific exercises are done for a specified
amount of time before the individual moves on
to the next station for a different exercise.

In essence it is similar to normal circuits
in format. The difference being that it allows
people to work together because the exercises
are set in terms of the number of seconds an
exercise is done for, not the number of repetitions.
A session would be set to do an exercise for x
secs and take x seconds recovery before moving
on to the next exercise, so people can move along
together but still work at their own rate.

A session may be set at 40 seconds on 5 seconds
off to give more endurance than say, 20 seconds
10 seconds, which would be more anaerobic.
Therefore these sessions can cover all types of
energy systems.